Target Heart Rate

Calculate Your Target Heart Rate

About Target Heart Rate

Your target heart rate is the range of heart beats per minute you should aim for to get the most benefit from your workout. This calculator uses the Karvonen formula, which takes into account your resting heart rate for a more personalized estimate.

Key Points:

  • Target heart rate varies based on your fitness goal and current fitness level
  • The calculator provides ranges for different exercise intensities
  • Always consult with a healthcare provider before starting a new exercise program
  • These are general guidelines and individual needs may vary

Understanding Heart Rate Zones

Measuring Resting Heart Rate

To measure your resting heart rate:

  • Sit quietly for at least 5 minutes
  • Find your pulse on your wrist or neck
  • Count beats for 30 seconds and multiply by 2
  • Take the measurement first thing in the morning for best results

Benefits of Heart Rate Training

Training with heart rate zones can help you:

  • Improve cardiovascular fitness
  • Enhance fat burning
  • Increase endurance
  • Prevent overtraining
  • Optimize workout efficiency

Using Heart Rate Zones

Tips for using heart rate zones:

  • Start with lower intensity zones and gradually increase
  • Spend most of your time in the 'Moderate' zone for general fitness
  • Use 'Hard' and 'Very Hard' zones for interval training
  • The 'Maximum' zone should be used sparingly
  • Adjust your pace or effort to stay within your target zone